Single Arm Triceps Extensions with a dumbbell
One-arm dumbbell triceps extensions are an exercise to strengthen the triceps. In this exercise, you hold a dumbbell in one hand and extend your arm above your head. By lowering and raising the dumbbell, the triceps are specifically targeted. This exercise is ideal for isolating and training the triceps.
A similar exercise without dumbbells is the triceps extensions with gymnastic rings.
Necessary equipment
Single Arm Triceps Extensions with a dumbbell - the correct execution
- Start in hip-width stance
- Hold a dumbbell with your left arm stretched above your head
- Bend elbow and bring dumbbells as low as possible behind head
- Then stretch the arm
- Make sure the upper body is upright and actively keep tension in the torso
The exercise Single Arm Triceps Extensions is intended to be used as a hypertrophy exercise.
Which muscles are trained by Single Arm Triceps Extensions?
Primary trained muscles for Single Arm Triceps Extensions
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Similar exercises to Single Arm Triceps Extensions
Triceps Extensions with a dumbbell
Tricep extensions with a dumbbell, also known as "Dumbbell Tricep Extensions" or "Overhead Tricep Extensions," are an effective exercise for targeting the triceps. This exercise isolates the tricep muscle and allows for precise control of the movement. Using a dumbbell makes the exercise versatile and can be adjusted to suit individual fitness levels. It's ideal for those looking to specifically build their arm muscles.
Common alternative exercises to dumbbell tricep extensions include dips and close-grip push-ups.
Lying Triceps Extensions with dumbbells
Lying triceps extensions are an isolation exercise that specifically strengthens the triceps, focusing on the bending and extending of the elbows. Compared to standing dumbbell triceps extensions, the lying variation offers a more stable position, reducing strain on the lower back while effectively targeting the triceps.
Triceps Extensions with gym rings
Triceps Extensions on the rings focus on building muscle in the triceps and are an excellent preparation for more advanced exercises like Ring Push-ups or Ring Dips. In this exercise, you start in an inclined plank position with your arms extended while gripping the rings. By bending your elbows in a controlled manner, you lower your body forward and then return to the starting position with a powerful extension of the arms.
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